30 double-unders
15 power snatches 75/55
Complete as many rounds/reps as possible in 10 minutes of:
30 double-unders 15 power snatches 75/55
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21-15-9 reps for time of:
Row (calories) Thrusters Men use 95 lb. Women use 65 lb. We are reducing the volume, but maintaining the intensity today. 1. Clean and Jerk
EMOMx5: 1 Power Clean + Push Jerk followed by 1 Squat Clean + 1 Split Jerk, climbing 2. Barbell Cycling 5 sets of the following complex: 12 Dead Lifts + 9 Hang Power Cleans + 6 Push Jerks, climbing You can drop the bar after the 11th dead lift to reset your grip, but minimize the delay in picking the bar back up. 3. Burner Conditioning 5 RFT: 12 Wall Balls, 30/20 12 Burpees 1. Conditioning
A. AMRAP 5: 18/15 Cal Row 6 Squat Cleans, 155/105 5 min rest B. ARMAP 5: 18/15 Cal Row 6 Squat Cleans, 155/105 1. Snatch
3×1 at 90% 2×2 at 80-85%, does not need to be TnG 2. Conditioning “Amanda” 9-7-5 Muscle ups Squat Snatch, 135/95 17 Minute AMRAP of:
20 Burpees 20 Thrusters 20 Toes-2-Bar Weights: A) 75/55 B) 65/45 C) 55/35 20160107-ThuBCSO
“Cindy” 5 Pull-ups 10 Push-ups 15 Squats As many rounds as possible in 20 min 1. Barbell Cycling
8 Minute EMOM AMRAP :15 Power Snatches 165/115 AMRAP :25 Hang Power Cleans, 165/115 AMRAP :15 Power Jerks, 165/115 AMRAP :25 Front Squats, 165/115 *I will explain in the gym.* 2. Conditioning 5 RFT: 5 Deads, 315/255 15 Kipping HSPU 1. Conditioning
3 rounds of 3 mins on/3 mins off ARMAP 3 of: 6-9-12-15-18… Thruster, 95/65 TTB 2. Row 3 RFT: 750m Row 25 Ab Mat Situps 1. Conditioning
5 minutes of max rep Burpee Box Jump Overs, 24/20″ 5 minutes rest 4 minutes of max rep double-unders (3 singles = 1 rep) 4 minutes rest 3 minutes of max rep Power Clean, 155/105 3 minutes rest 2 minutes of off Wall Balls, 20/14 2 minutes rest 1 minute to complete one set of max unbroken C2B Pull ups 2. Squat A. 3×2 Back Squat B. 2×2 Front Squat C. 1×2 OHS |
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